Box Brief
CROSSFIT
STRENGTH:
2 Position Power Snatch
High Hang
Hang
10 minutes to build to a “Heavy” Complex
** Aim to complete 1 complex every :90 seconds
CONDITIONING:
“You Complete Me”
TEAMS OF 2
AMRAP 18:
9/7 Calorie Assault Bike
12 Hang Power Snatches
15 Push-ups
Alternate Every Movement With Partner
WHITEBOARD BRIEF
We have a slightly longer time domain with a little bit of rest built in each time
This partner workout is designed to be a calculated effort, not a sprint (especially on the bike)
Let’s begin this piece with the full 18 minutes in mind
The hang power snatches and push-ups can feel pretty good early, but may start to fatigue later on
See how long you can sustain controlled, but unbroken sets of 12 and 15
Once these stations begin to get more challenging, quickly adjust your strategy to one of the following break-up options:
Hang Power Snatches: 7-5
Push-ups: 8-7 or 5-5-5
This partner workout is designed to be a calculated effort, not a sprint (especially on the bike)
Let’s begin this piece with the full 18 minutes in mind
The hang power snatches and push-ups can feel pretty good early, but may start to fatigue later on
See how long you can sustain controlled, but unbroken sets of 12 and 15
Once these stations begin to get more challenging, quickly adjust your strategy to one of the following break-up options:
Hang Power Snatches: 7-5
Push-ups: 8-7 or 5-5-5
SCHEDULE A CALL
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